Tuesday Session B

SESSION B [WEEK 2]
Tuesday, March 31, 2026 at 3:23 PM

Belt Squat: 3 x 12
Nordic Curls: 3 x 8
RFESS (Split Squat): 2 x 10/side
Hanging Knee Raise: 3 x 12 (Strict)

Not tracked:
Bench Thoracic Ext: 3 x 10


Belt Squat
Set 1: 190 lb × 12 reps
Set 2: 190 lb × 12 reps
Set 3: 190 lb × 12 reps


Rear Foot Elevated Split Squat
Set 1: +70 lb × 10 reps
Set 2: +70 lb × 10 reps


Nordic Curl
Set 1: +0 lb × 8 reps
Set 2: +0 lb × 7 reps
Set 3: +0 lb × 7 reps


Hanging Knee Raise (Weighted)
Set 1: +25 lb × 12 reps
Set 2: +25 lb × 12 reps
Set 3: +25 lb × 12 reps

https://link.strong.app/xqahgiun 

Sunday Session A

SESSION A [WEEK 2]
Sunday, March 29, 2026 at 11:30 AM

Warm up
Bench Thoracic Ext: 10 reps
Active Cat-Cow: 10 reps
Band Pull-Aparts: 20 reps w/pronated grip
Neck ISO Primer: 10s/side (30% effort)

Session
Smith Bench: 2 x 8, 1 x 20 w/slow eccentric
Serratus Wall Slides: 3 x 20
Weighted Chins: 3 x 6–8
Face Pulls: 3 x 20 w/hold
70% Neck ISOs: 3 x 30s/side


Bench Press (Smith Machine)
Set 1: 230 lb × 8 reps
Set 2: 230 lb × 8 reps
Set 3: 135 lb × 20 reps


Serratus Wall Slide
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps


Chin Up
Set 1: +95 lb × 8 reps
Set 2: +95 lb × 6 reps
Set 3: +95 lb × 5 reps


Face Pull (Cable)
Forgot to pause, set 1
w/green rope
Set 1: 30 lb × 20 reps
Set 2: 30 lb × 16 reps
Set 3: 30 lb × 16 reps


General Duration Isometric
Neck Isometric Hold @70%
30s per direction
Set 1: 0:30
Set 2: 0:30
Set 3: 0:30

https://link.strong.app/hvmofoxt 

Friday Session D

SESSION D [WEEK 1]
Friday, March 27, 2026 at 8:41 AM

Landmine Z-Press: 4 x (6+6) rest-pause
Scap Push-Ups: 3 x 20
Wall-Reflex Holds: 2 x Failure
Dead Hangs: 3 Sets x 10 Deep Breaths

Not tracked:
Neck CARs: 5 slow circles/side


Z Press
Barbell w/landmine, unilateral
6+6
Weight = barbell + plate
Set 1: 70 lb × 12 reps
Set 2: 70 lb × 12 reps
Set 3: 70 lb × 12 reps
Set 4: 70 lb × 12 reps


Push Up
Scapular push-up
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps
Set 3: +0 lb × 20 reps


General Duration Isometric
Set 1&2: Wall reflex holds
Set 3-5: Dead hang holds
Set 1: 0:30
Set 2: 0:30
Set 3: 0:45
Set 4: 0:45
Set 5: 0:45

https://link.strong.app/benzlnho 

Thursday Session C

SESSION C [WEEK 1]
Thursday, March 26, 2026 at 3:26 PM

Incline Y-Raises: 2 x 30 Reps (Light! 5–10 lbs)
Seated Cable Row: 2 x 8, 1 x 20
Close-Grip Smith Bench: 2 x 8, 1 x 20
Face Pulls: 3 x 20 w/hold

Not tracked:
70% Neck ISOs: 3 x 30s/side


Reverse Fly (Dumbbell)
Y-Raise on incline bench
Set 1: 5 lb × 30 reps
Set 2: 5 lb × 30 reps


Seated Row (Cable)
Set 1: 160 lb × 8 reps
Set 2: 160 lb × 8 reps
Set 3: 80 lb × 20 reps


Close Grip Bench Press (Smith Machine)
Controlled eccentric w/pause
Set 1: 205 lb × 8 reps
Set 2: 205 lb × 8 reps
Set 3: 135 lb × 20 reps


Face Pull (Cable)
Set 1: 30 lb × 15 reps
Set 2: 30 lb × 15 reps
Set 3: 30 lb × 15 reps

https://link.strong.app/belzemvq 

Wednesday Session B

SESSION B [WEEK 1]
Wednesday, March 25, 2026 at 3:04 PM

Include 3x10 Bench Thoracic Extension


Belt Squat
Set 1: 180 lb × 12 reps
Set 2: 180 lb × 12 reps
Set 3: 180 lb × 12 reps


Rear Foot Elevated Split Squat
Set 1: +60 lb × 10 reps
Set 2: +60 lb × 10 reps


Nordic Curl
Set 1: +0 lb × 6 reps
Set 2: +0 lb × 6 reps
Set 3: +0 lb × 6 reps


Hanging Knee Raise (Weighted)
Set 1: +20 lb × 12 reps
Set 2: +20 lb × 12 reps
Set 3: +20 lb × 12 reps

https://link.strong.app/lmtovhem 

Monday Session A

SESSION A [WEEK 1]
Monday, March 23, 2026 at 2:52 PM

Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 10 reps


Chin Up
Set 1: +95 lb × 7 reps
Set 2: +95 lb × 6 reps
Set 3: +95 lb × 6 reps


Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 7 reps


Neck Forward Flexion (Harness)
Isometric hold, reps = seconds
Set 1: +0 lb × 20 reps
Set 2: +0 lb × 20 reps


Neck Extension (Harness)
Isometric hold, reps = seconds
Set 1: 0 lb × 20 reps
Set 2: 0 lb × 20 reps

https://link.strong.app/oellwvio 

Saturday Session

SESSION A-4
Saturday, March 21, 2026 at 12:44 PM

Seated Row (Cable)
Set 1: 155 lb × 11 reps
Set 2: 155 lb × 11 reps
Set 3: 155 lb × 11 reps


Bench Press (Barbell)
Set 1: 240 lb × 7 reps
Set 2: 240 lb × 0 reps
Set 3: 240 lb × 0 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 10 reps
Set 3: 225 lb × 9 reps


Cable Crunch
Set 1: 120 lb × 10 reps
Set 2: 120 lb × 10 reps
Set 3: 120 lb × 10 reps

https://link.strong.app/zalstccn 

Friday Session

SESSION D-3
Friday, March 20, 2026 at 3:46 PM

T-Raise
Set 1: 15 lb × 18 reps
Set 2: 15 lb × 18 reps


Lat Pulldown (Cable)
Set 1: 136 lb × 12 reps
Set 2: 136 lb × 12 reps
Set 3: 136 lb × 12 reps


Front Raise (Barbell)
Set 1: 50 lb × 12 reps
Set 2: 50 lb × 12 reps
Set 3: 50 lb × 12 reps


Stiff Leg Deadlift (Barbell)
Set 1: 225 lb × 6 reps
Set 2: 225 lb × 6 reps
Set 3: 225 lb × 6 reps


Bicep Curl (Barbell)
Set 1: 85 lb × 10 reps
Set 2: 85 lb × 10 reps
Set 3: 85 lb × 9 reps


Reverse Forearm Curl (Roller)
Set 1: 46 lb × 15 reps
Set 2: 46 lb × 15 reps
Set 3: 46 lb × 15 reps

https://link.strong.app/bmbortxi 

Wednesday Session

SESSION C-3
Wednesday, March 18, 2026 at 3:36 PM

Chest-Supported Row (Machine)
Set 1: 140 lb × 10 reps
Set 2: 140 lb × 10 reps
Set 3: 140 lb × 10 reps


Skullcrusher (Barbell)
Set 1: 90 lb × 10 reps
Set 2: 90 lb × 10 reps
Set 3: 90 lb × 9 reps


Shrug (Dumbbell)
Set 1: 110 lb × 23 reps
Set 2: 110 lb × 23 reps
Set 3: 110 lb × 23 reps


Hanging Knee Raise (Weighted)
Set 1: +17.5 lb × 12 reps
Set 2: +17.5 lb × 12 reps
Set 3: +17.5 lb × 12 reps


Copenhagen Raise
Set 1: 16 reps
Set 2: 16 reps

https://link.strong.app/yxwrzdhc 

Saturday Session

SESSION B-3
Saturday, March 14, 2026 at 11:27 AM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Chin Up
Set 1: +90 lb × 8 reps
Set 2: +90 lb × 7 reps
Set 3: +90 lb × 7 reps


Belt Squat
Set 1: 180 lb × 10 reps
Set 2: 180 lb × 10 reps
Set 3: 180 lb × 10 reps


Lateral Raise (Cable)
Set 1: 10 lb × 14 reps
Set 2: 10 lb × 14 reps
Set 3: 10 lb × 14 reps


Upright Row (Cable)
Set 1: 60 lb × 11 reps
Set 2: 60 lb × 11 reps
Set 3: 60 lb × 11 reps


Forearm Curl (Roller)
Attached to cable stack
Set 1: 63 lb × 12 reps
Set 2: 63 lb × 12 reps
Set 3: 63 lb × 12 reps

https://link.strong.app/adhofjnc 

Friday Session

SESSION A-3
Friday, March 13, 2026 at 3:20 PM

Seated Row (Cable)
Set 1: 150 lb × 11 reps
Set 2: 150 lb × 11 reps
Set 3: 150 lb × 11 reps


Bench Press (Barbell)
Set 1: 240 lb × 9 reps
Set 2: 240 lb × 7 reps
Set 3: 240 lb × 6 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 9 reps
Set 3: 225 lb × 8 reps


Cable Crunch
Set 1: 110 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 11 reps

https://link.strong.app/lmxmuitd 

Tuesday Session

SESSION D
Tuesday, March 10, 2026 at 4:07 PM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Lat Pulldown (Cable)
Set 1: 133 lb × 12 reps
Set 2: 133 lb × 12 reps
Set 3: 133 lb × 12 reps


Front Raise (Barbell)
Set 1: 45 lb × 15 reps
Set 2: 45 lb × 15 reps
Set 3: 45 lb × 15 reps


Stiff Leg Deadlift (Barbell)
Set 1: 215 lb × 6 reps
Set 2: 215 lb × 6 reps
Set 3: 215 lb × 6 reps


Bicep Curl (Barbell)
Set 1: 80 lb × 12 reps
Set 2: 80 lb × 12 reps
Set 3: 80 lb × 10 reps


Reverse Forearm Curl (Roller)
Set 1: 42.5 lb × 15 reps
Set 2: 42.5 lb × 15 reps
Set 3: 42.5 lb × 15 reps

https://link.strong.app/zcunxhxg 

Sunday Session

SESSION C
Sunday, March 8, 2026 at 2:53 PM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Chest-Supported Row (Machine)
Set 1: 130 lb × 12 reps
Set 2: 130 lb × 12 reps
Set 3: 130 lb × 12 reps


Skullcrusher (Barbell)
Set 1: 85 lb × 10 reps
Set 2: 85 lb × 10 reps
Set 3: 85 lb × 10 reps


Shrug (Dumbbell)
Set 1: 110 lb × 22 reps
Set 2: 110 lb × 21 reps
Set 3: 110 lb × 21 reps


Hanging Knee Raise (Weighted)
Set 1: +15 lb × 15 reps
Set 2: +15 lb × 12 reps
Set 3: +15 lb × 12 reps


Copenhagen Raise
Set 1: 15 reps
Set 2: 15 reps

https://link.strong.app/hfgnuwlg 

Friday Neck Exercises

NECK EXERCISES
Friday, March 6, 2026 at 8:44 PM

Neck Lateral Flexion (Harness)
Set 1: +20 lb × 20 reps
Set 2: +20 lb × 20 reps


Neck Rotation (Harness)
Set 1: +17.5 lb × 0 reps
Set 2: +17.5 lb × 0 reps


Neck Extension (Harness)
Set 1: 50 lb × 22 reps
Set 2: 50 lb × 22 reps

https://link.strong.app/bnohhbyx 

Session B

SESSION B
Thursday, March 5, 2026 at 3:51 PM

T-Raise
Set 1: 15 lb × 17 reps
Set 2: 15 lb × 17 reps


Chin Up
Set 1: +85 lb × 9 reps
Set 2: +85 lb × 7 reps
Set 3: +85 lb × 7 reps


Belt Squat
Set 1: 160 lb × 12 reps
Set 2: 160 lb × 12 reps
Set 3: 160 lb × 12 reps


Upright Row (Cable)
Set 1: 60 lb × 10 reps
Set 2: 60 lb × 10 reps
Set 3: 60 lb × 10 reps


Lateral Raise (Cable)
Set 1: 10 lb × 13 reps
Set 2: 10 lb × 13 reps
Set 3: 10 lb × 13 reps


Forearm Curl (Roller)
Attached to cable stack
Set 1: 60 lb × 15 reps
Set 2: 60 lb × 15 reps
Set 3: 60 lb × 15 reps

https://link.strong.app/ydziqqgm 

Wednesday Session

SESSION A
Wednesday, March 4, 2026 at 4:09 PM

T-Raise
Set 1: 15 lb × 0 reps
Set 2: 15 lb × 0 reps


Seated Row (Cable)
Reps next session
Set 1: 150 lb × 10 reps
Set 2: 150 lb × 10 reps
Set 3: 150 lb × 9 reps


Bench Press (Barbell)
Set 1: 235 lb × 9 reps
Set 2: 235 lb × 9 reps
Set 3: 235 lb × 6 reps


Close Grip Bench Press (Smith Machine)
Set 1: 225 lb × 10 reps
Set 2: 225 lb × 7 reps
Set 3: 225 lb × 8 reps


Cable Crunch
Set 1: 100 lb × 12 reps
Set 2: 100 lb × 12 reps
Set 3: 100 lb × 12 reps

https://link.strong.app/npbuorfz 

Sunday Session

SESSION D
Sunday, March 1, 2026 at 12:24 PM

T-Raise
Set 1: 15 lb × 16 reps
Set 2: 15 lb × 16 reps


Lat Pulldown (Cable)
Set 1: 130 lb × 12 reps
Set 2: 130 lb × 12 reps
Set 3: 130 lb × 12 reps


Front Raise (Barbell)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps


Stiff Leg Deadlift (Barbell)
Set 1: 205 lb × 6 reps
Set 2: 205 lb × 7 reps
Set 3: 205 lb × 7 reps


Bicep Curl (Barbell)
Set 1: 75 lb × 12 reps
Set 2: 75 lb × 12 reps
Set 3: 75 lb × 12 reps


Reverse Forearm Curl (Roller)
Set 1: 40 lb × 15 reps
Set 2: 40 lb × 15 reps
Set 3: 40 lb × 15 reps

https://link.strong.app/rufquknl